WORKOUT KW23/2026

Welcome to June! Expect high-power, short-duration efforts that will challenge you to keep the gas pedal down.

MONTAG

WORKOUT

4 x AMRAP 3:

21 AbMat sit-ups

15 box jump-overs (51/61 cm)

9 squat cleans (43/61 kg)

Max toes-to-bars in remaining time

– Rest 3:00 between AMRAPs.

DIENSTAG

WORKOUT

For time:

1,000-m run

200-m row

800-m run

400-m row

600-m run

600-m row

400-m run

800-m row

200-m run

1,000-m row

// WEIGHTLIFTING

6 sets x 2 hang clean + 1 clean @ 70-80%

6 sets x 1 hang snatch + 1 snatch @ 70-80%

4 sets x 3 tempo eccentric clean deadlift 6 seconds @90%+

MITTWOCH

WORKOUT

AMRAP 7:

1-2-3-4-5, etc.

Strict pull-ups

Push presses (47/70 kg)

SKILL/STRENGTH

Pre-workout strength

Every 3:00 x 5 sets:

5 push presses

– Build in load.

DONNERSTAG

// FREE GYM!

FREITAG

WORKOUT

3 rounds for time:

30 wall-ball shots (6/9 kg)

90 double-unders

SKILL/STRENGTH

Pre-workout skill

4 rounds:

:10 heavy or high wall-ball shots

:20 rest

:10 triple-unders

:20 rest

– Use a 20/30-lb ball or throw to a 10/3.4-m target.

SAMSTAG

// TEAM

STRENGTH

For load:

Bench press

1-1-1-1-1-1-1

alt. DB-Hammer Curls

24-24-24-24

WORKOUT

5 rounds for time with a partner of:

1,000-m row

200-m DB farmers carry (15/20 kg)

50-m single-DB waiters walk, right arm

50-m single-DB waiters walk, left arm

– One partner works at a time.

SONNTAG

// FREE GYM!